Peas and carrots, canned, cooked, fat added
Common food
This is a classic, convenient mix of tender green peas and soft, sweet carrot chunks, typically found in a can with a light, savory broth. The texture is uniformly soft, making it a comforting, ready-to-eat side. Nutritionally, it's a good source of dietary fiber and plant-based protein for a vegetable dish.
Calorie split: 14% protein · 47% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting flavor and the sweet-savory balance between the peas and carrots. Its soft texture and ready-to-serve convenience make it a versatile staple for quick weeknight meals.
⚠️ Watch-outs & how to enjoy it better
The canning process can lead to higher sodium content and a softer, less vibrant texture than fresh. Those monitoring sodium intake should look for low-sodium versions or rinse the vegetables. The added fat, while improving mouthfeel, adds calories, so portion awareness is key for strict diets.
Key benefits
- Provides a convenient source of dietary fiber
- Offers a blend of plant-based protein and carbohydrates
- Contains beta-carotene from carrots and plant compounds from peas
- Quick and easy to prepare as a meal component
- Low in calories while being filling
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of peas and carrots became a ubiquitous frozen and canned mix in the mid-20th century, largely popularized by the Swanson company for use in TV dinners.
Full nutrition (USDA data · scales with serving)
| Water | 85.4 g |
| Energy | 68.0 kcal |
| Protein | 2.5 g |
| Total lipid (fat) | 3.0 g |
| Carbohydrate, by difference | 8.2 g |
| Fiber, total dietary | 3.1 g |
| Total Sugars | 2.7 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 0.89 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 44.0 mg |
| Potassium, K | 139 mg |
| Sodium, Na | 259 mg |
| Zinc, Zn | 0.45 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 1.0 ug |
| Vitamin C, total ascorbic acid | 3.0 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.74 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 18.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 18.0 ug |
| Choline, total | 17.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 303 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 2842 ug |
| Carotene, alpha | 1336 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 655 ug |
| Vitamin E (alpha-tocopherol) | 0.93 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 24.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.76 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 0.44 g |
| SFA 18:0 | 0.14 g |
| Fatty acids, total monounsaturated | 0.94 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.91 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.96 g |
| PUFA 18:2 | 0.84 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 2.0 mg |
Amino acid profile (per 100g)
Estimated from Peas and carrots, frozen, cooked, boiled, drained, without salt — USDA does not publish this profile for Peas and carrots.
| Tryptophan | 0.02 g |
| Threonine | 0.16 g |
| Isoleucine | 0.12 g |
| Leucine | 0.18 g |
| Lysine | 0.18 g |
| Methionine | 0.04 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.11 g |
| Tyrosine | 0.07 g |
| Valine | 0.13 g |
| Arginine | 0.23 g |
| Histidine | 0.06 g |
| Alanine | 0.15 g |
| Aspartic acid | 0.29 g |
| Glutamic acid | 0.47 g |
| Glycine | 0.10 g |
| Proline | 0.10 g |
| Serine | 0.10 g |
FAQ
Are canned peas and carrots as nutritious as fresh?
They retain most of their vitamins and minerals, though some water-soluble vitamins like Vitamin C may be reduced during canning. They are an excellent, affordable source of fiber and nutrients year-round.
Why is there added fat in the can?
A small amount of fat (often vegetable oil or butter) is added to enhance flavor, improve mouthfeel, and help the body absorb fat-soluble vitamins like Vitamin A from the carrots.
How can I reduce the sodium in canned peas and carrots?
Simply place the contents in a colander and rinse thoroughly under cool running water for a minute. This can reduce sodium content by 30-40%. Alternatively, choose brands labeled 'low sodium' or 'no salt added'.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.68 kcal/g · 15% calories from protein · 3.1 g fiber · 2.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.86 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.